Ankles are one of the most commonly used joints in the human body. The daily wear and tear of ankle joints and muscles can take a toll on them over time.
In addition to affecting a person’s balance, weak ankles may grow the risk of sprains, which can lead to persistent instability.
Ankle pain can be very uncomfortable and devastating. At Eva Hospital Ludhiana, Dr. Tanveer Bhutani suggests taking action to strengthen the ankles before they cause pain.
The most common symptom of weak ankles is ankle flexion or rotation, but the other symptoms include:
- Balance problems
- Gentle ankles and feet
- Feel difficulty in keeping your ankles straight while wearing high heels
- An ankle that turns outward during walking
- Persistent ankle sprains
Tips and Exercises for Ankle Stability
The following exercises can improve ankle stability, reduce pain, and help prevent additional injuries. They help in increasing strength and mobility.
In case of balance problems or if you are likely to fall, stand by a long wall that can support you for balance:
Raise your toes and lift the front of your feet off the floor to stand on your heels.
Walk around the room like this.
Do it once a day.
Sit on a chair and keep your right foot flat on the floor. Leaning forward, extend and push your right hand towards the outside of your foot.
Hold for 10 seconds, resisting the pressure with your foot. Next, place your hand on the inside of your foot, repeating the push and pull. Do the same with your left foot.
Repeat 10 times a day on each foot.
Standing Calf Raises
Stand with your feet hip-width apart, preferably at the edge of a step while holding a handrail for balance. This can also be done while standing next to a table or counter for balance. Stand on your toes, lift your heels, and then lower them.
Repeat ten times a day.
Draw the Alphabet
It can be done by standing or lying on the back. Lie on your back or stand near a strong chair for support. Lift one leg and first draw the alphabet with your toes, bend your foot, and then draw each letter of the alphabet with your toes.
Do this once a day with both feet.
This exercise will require a resistance band:
Take a chair and sit on it then lift your feet off the floor. Hold the end of the band with your hands, placing a resistance band under the ball of your foot.
Slowly push your ankle as low as possible.
Slowly return your foot to the starting position.
Do 10 times on each foot.
Stand On One Foot
Standing next to a strong chair with separation of hip and feet, and holding the chair for balance while lifting one foot off the floor.
After balancing for 10 to 20 seconds on one foot, repeat it with the other foot.
Flex and Stretch
Lie on your back, keep heels on the floor and toes pointing toward the ceiling, keeping your toes as far apart as you can.
Hold this posture for 3 seconds.
Repeat 10 times a day.
Muscle balance plays a key role in long-term overall health.
Overworked muscles produce a domino effect as we age, giving us joint pain, chronic pain, and ankle arthritis. How we stand all day is very important. Putting too much weight on one side, inadvertently hip-shifting while holding children can have a direct impact on your ankles.
Stretching regularly is the best way to control ankle pain. Stable and measurable stretches strengthen the muscles around the ankle joints resulting in less pain and greater flexibility.
But be careful not to overdo it. If you move too fast, it can damage the muscles, causing you more pain than before.
Certain cardio exercises can work wonders for ankle pain. Begin consistently with small repetitions, gradually increasing strength.
The focus should be on treatment. Allowing the ankle muscles time to heal after work. So set aside rest days for your exercise routine or physical rehabilitation program.
Consult Dr. Tanveer Bhutani, the best orthopedic surgeon in Ludhiana, to find out the best options to ease your ankle pain. The team at Eva Hospital aims to help you live a pain-free life